CrossFit Southpaw – CrossFit
A: Metcon (Calories)
Max Calories in :45 on rower or ski erg
B: Metcon (AMRAP – Reps)
Max Double Unders in :45
If you “don’t have” DU, see if you can get a few!
In the metcon, you can do either fast singles or double under attempts.
C: Metcon (AMRAP – Rounds)
Minute 1: 45 seconds Row/Ski for cals
Minute 2: 45 seconds Double Unders
Minute 3: Rest
Score is number of Rounds (each working minute is one round). A “Round” is considered successful if you hit at least 90% of your max calories from part A or 90% of your double unders from part B.
*when figuring out your 90%, round any decimals up
Ex. if I get 17 calories in Part A, and 52 Double Unders in part B, I need to hit 16 calories and 47 Double Unders for my respective rounds to count in the EMOM (example: 17 x .9 = 15.3 cals (rounded up) -> 16 cals)
Max score for this workout is 14. Rest minutes do not count.
“But Nick!!!! Math is stupid ughhhh!!!!”
Break out your TI-83+ guys: it’s time for some algebra.